Bone Broth Benefits: Complete Guide to Nutrients, Health Benefits & Recipe

Bone broth has been a staple in traditional cuisines across cultures for thousands of years, valued for its rich flavor and impressive nutritional profile. Today, this ancient superfood is experiencing a modern renaissance as health-conscious individuals discover its potential therapeutic benefits.

From supporting digestive health to strengthening bones and joints, bone broth offers a range of science-backed health benefits. This comprehensive guide explores everything you need to know about bone broth, including its nutritional content, health benefits, and how to make it at home.

What Is Bone Broth?

Bone broth is a nutrient-dense liquid made by slowly simmering animal bones and connective tissues in water for an extended period, typically 12 to 24 hours or longer. This long cooking process extracts valuable nutrients, minerals, and proteins from the bones, creating a flavorful and therapeutic broth.

Unlike regular stock or broth that cooks for just a few hours, bone broth requires prolonged simmering to break down the bones and release beneficial compounds like collagen, gelatin, amino acids, and minerals.

Historical Background

The practice of making bone broth dates back to prehistoric times when our ancestors learned to maximize nutrition from hunted animals. Nothing went to waste—bones, hooves, knuckles, and other parts that couldn’t be eaten directly were transformed into nourishing broth.

This ancestral wisdom has been passed down through generations, with bone broth remaining a cornerstone of traditional healing practices in cultures worldwide, from Jewish chicken soup to Chinese bone broths used in traditional medicine.

Types of Bones You Can Use

You can make bone broth from virtually any animal bones, including:

• Poultry: Chicken, turkey, duck
• Beef: Beef bones, oxtail, knuckles
• Pork: Pork bones and feet
• Lamb: Lamb bones and shanks
• Game meats: Venison, bison, buffalo
• Fish: Fish bones and heads

For maximum nutritional benefit, use a variety of bones including marrow bones, knuckles, joints, and feet, which are particularly rich in collagen and gelatin.

Nutritional Profile of Bone Broth

The nutritional content of bone broth varies depending on the types of bones used, cooking time, and preparation method. However, most bone broths share common beneficial nutrients:

Key Nutrients

Protein and Amino Acids: Bone broth contains significant amounts of protein, primarily in the form of collagen and gelatin. These proteins break down into amino acids including glycine, proline, glutamine, and arginine, which play crucial roles in various bodily functions.

Minerals: The slow simmering process extracts minerals from the bones, including calcium, magnesium, phosphorus, potassium, and trace minerals. While the amounts may be modest, they’re in a highly bioavailable form that your body can easily absorb.

Collagen and Gelatin: These are perhaps the most celebrated components of bone broth. Collagen from bones and connective tissue converts to gelatin during cooking, providing amino acids that support skin, joint, and gut health.

Glucosamine and Chondroitin: These compounds, naturally present in cartilage and connective tissue, are known for supporting joint health.

Science-Backed Health Benefits of Bone Broth

1. Supports Digestive Health and Gut Healing

One of the most well-documented benefits of bone broth is its positive impact on digestive health. The gelatin in bone broth can help protect and heal the mucosal lining of the digestive tract.

Gelatin contains glutamic acid, which converts to glutamine in the body. Glutamine is crucial for maintaining the integrity of the intestinal wall and may help address intestinal permeability, commonly known as “leaky gut syndrome.”

When the gut lining becomes compromised, undigested food particles and toxins can leak into the bloodstream, triggering inflammation and immune responses. The amino acids in bone broth may help repair this damage and restore proper gut barrier function.

Studies on animal models with colitis have shown that gelatin can protect and heal the digestive tract lining, though more human research is needed to confirm these effects.

2. Promotes Joint Health and Mobility

Bone broth is naturally rich in compounds that support joint health, including collagen, gelatin, glucosamine, and chondroitin. These nutrients are essential components of healthy cartilage, the cushioning tissue between joints.

The amino acids proline and glycine are particularly important for building and maintaining connective tissue throughout the body, including tendons and ligaments.

As we age, our bodies produce less collagen, which can contribute to joint pain and stiffness. Consuming collagen-rich foods like bone broth may help support joint function and reduce discomfort, though the concentrations in broth are lower than therapeutic supplement doses.

3. Strengthens Bones and Teeth

Bones are living tissue that require constant nourishment. The minerals in bone broth, particularly calcium, magnesium, and phosphorus, are essential for maintaining bone density and strength.

These minerals are released from the animal bones during the long simmering process and become readily available for absorption by your body. The addition of apple cider vinegar during cooking helps extract more minerals from the bones.

Regular consumption of bone broth, as part of a balanced diet, may contribute to better bone health and reduce the risk of osteoporosis, especially when combined with adequate vitamin D and weight-bearing exercise.

4. Reduces Inflammation Throughout the Body

Chronic inflammation is at the root of many serious health conditions, including heart disease, diabetes, arthritis, and certain cancers. The amino acids in bone broth, particularly glycine and arginine, possess anti-inflammatory properties.

Glycine has been shown in research to have anti-inflammatory effects and may help modulate immune responses. Arginine also plays roles in immune function and wound healing, though research on its anti-inflammatory effects in humans shows mixed results.

By incorporating anti-inflammatory foods like bone broth into your diet, you may help reduce overall inflammation and lower your risk of chronic diseases.

5. Boosts Immune System Function

There’s scientific merit to the old folk remedy of chicken soup for colds. Bone broth supports immune function through multiple mechanisms.

The amino acids, minerals, and other nutrients in bone broth help support the health of immune cells. The gut-healing properties are particularly important since approximately 70% of the immune system resides in the gut.

Additionally, the easy-to-digest nature of bone broth makes it an ideal food when you’re feeling under the weather, providing nourishment and hydration when you may not feel like eating solid foods.

6. Aids in Weight Management

Bone broth can be a valuable tool for weight management for several reasons. It’s typically low in calories but high in protein, which can help you feel full and satisfied.

Research suggests that people who regularly consume soup tend to have lower body weight and better diet quality. The high protein content of bone broth may help preserve muscle mass during weight loss while promoting fat loss.

Protein is the most satiating macronutrient, meaning it helps reduce appetite and can naturally lead to reduced calorie intake throughout the day.

7. Improves Sleep Quality

The amino acid glycine, abundant in bone broth, may have calming effects on the brain and help improve sleep quality.

Research has shown that taking glycine before bed can help people fall asleep faster, achieve deeper sleep, and wake up feeling more refreshed. Participants in studies also reported improved daytime alertness and cognitive function.

While you’d need to consume 2-6 cups of bone broth to match the glycine dose used in research studies, drinking a warm cup in the evening may still provide relaxation benefits and contribute to better sleep.

8. Enhances Skin Health and Appearance

The collagen in bone broth may benefit skin health from the inside out. Collagen is a major structural protein in skin, providing firmness and elasticity.

As we age, collagen production decreases, leading to wrinkles, sagging, and other signs of aging. While topical collagen products have limited effectiveness, consuming collagen-rich foods allows the body to break it down into amino acids that can be used to build new collagen where needed.

Some research suggests that collagen supplementation can improve skin hydration, elasticity, and reduce visible signs of aging, though bone broth contains variable amounts compared to supplements.

How to Make Homemade Bone Broth

Making bone broth at home is surprisingly simple and economical. Here’s a comprehensive recipe and guide:

Basic Bone Broth Recipe

Ingredients:

• 3-4 pounds of animal bones (mix of marrow bones, knuckles, and joints)
• 4 quarts (1 gallon) of filtered water
• 2 tablespoons apple cider vinegar
• 1 onion, roughly chopped (optional)
• 2 carrots, roughly chopped (optional)
• 2 celery stalks, roughly chopped (optional)
• 3 garlic cloves, smashed (optional)
• 2 bay leaves (optional)
• 1 tablespoon whole peppercorns (optional)
• Fresh herbs like parsley, thyme, or rosemary (optional)
• Sea salt to taste

Instructions:

1. Prepare the bones: If using raw bones, you can roast them first at 400°F (200°C) for 30-40 minutes to enhance flavor. This step is optional but recommended for beef bones.
2. Combine ingredients: Place bones in a large stockpot, slow cooker, or pressure cooker. Add water until bones are fully covered, leaving a few inches of space at the top. Add apple cider vinegar and let sit for 30 minutes. This helps draw minerals out of the bones.
3. Begin cooking: Bring the mixture to a boil, then immediately reduce to a gentle simmer. Skim off any foam or impurities that rise to the surface during the first hour.
4. Add vegetables and herbs: After the first hour, add your vegetables, herbs, and seasonings if using.
5. Simmer for extended time:
   – Chicken or poultry bones: 12-24 hours
   – Beef or pork bones: 24-48 hours
   – Fish bones: 4-8 hours
   The longer you cook, the more nutrients are extracted and the richer the flavor becomes.
6. Strain and store: Once cooking is complete, strain the broth through a fine-mesh strainer or cheesecloth into storage containers. Discard the solids. Let cool, then refrigerate.
7. Remove fat layer: After refrigeration, a layer of fat will solidify on top. You can remove this or stir it back in for added flavor and nutrients.

Cooking Methods Compared

Stovetop: Traditional method requiring monitoring to maintain a gentle simmer. Best for those who want hands-on control.

Slow Cooker: Most convenient method. Set it and forget it. Ideal for overnight cooking or when you’re away from home.

Pressure Cooker/Instant Pot: Fastest method, producing quality broth in 3-4 hours. Great for those short on time, though some argue longer cooking extracts more nutrients.

Tips for the Best Bone Broth

• Use quality bones: Choose bones from grass-fed, pasture-raised, or organic animals when possible to ensure the highest nutrient quality and avoid potential contaminants.
• Include variety: Mix different types of bones (knuckles, marrow, feet) for a more complete nutrient profile.
• Don’t skip the vinegar: Acid is essential for extracting minerals from bones. Apple cider vinegar is traditional, but any acid (lemon juice, white vinegar) works.
• Maintain gentle simmer: Avoid vigorous boiling, which can make the broth cloudy and affect flavor.
• Add herbs at the end: Adding delicate herbs in the last hour preserves their flavor and nutrients.

Storage and Shelf Life

Refrigeration

Store bone broth in airtight containers in the refrigerator for up to 4-5 days. Properly made bone broth will gel when cold due to the gelatin content—this is a sign of quality.

Freezing

For longer storage, freeze bone broth in portions for up to 6 months. Consider using:

• Ice cube trays for small amounts to add to sauces
• Mason jars (leave 2 inches headspace for expansion)
• Freezer-safe bags laid flat for space-efficient storage
• Silicone muffin cups for individual portions

Creative Ways to Use Bone Broth

Beyond sipping it from a mug, bone broth is incredibly versatile:

As a Beverage

• Drink warm with a pinch of sea salt as a morning or afternoon pick-me-up
• Add butter or ghee for a creamy, satisfying drink
• Mix in miso paste for added probiotics and umami flavor
• Blend with turmeric and black pepper for anti-inflammatory benefits

In Cooking

• Use as a base for soups, stews, and chilis
• Cook grains like rice, quinoa, or oatmeal in bone broth instead of water
• Use to make gravies and sauces
• Braise vegetables or meat in bone broth
• Add to mashed potatoes or cauliflower
• Make nutrient-dense smoothies (especially when frozen in cubes)
• Use in place of water when making stuffing or dressing

Where to Source Bones

Free or Low-Cost Options

• Save bones from roasted chicken or other bone-in meals
• Ask your butcher—many will give bones away free or sell them very cheaply
• Check with local farmers at farmers’ markets
• Request bones when buying meat from local farms

Where to Buy Bones

• Local butcher shops
• Farmers’ markets
• Grocery store meat departments
• Online meat suppliers
• Asian markets (often have a good selection)

Buying Store-Bought Bone Broth

If making bone broth isn’t feasible, quality store-bought options are available. Look for:

• Organic certification: Ensures bones come from animals raised without antibiotics or hormones
• Grass-fed or pasture-raised labels: Indicates higher quality and more nutrient-dense bones
• Minimal ingredients: Should contain bones, water, vegetables, and herbs—avoid products with additives or preservatives
• Gels when cold: A sign of high gelatin content
• Long cooking time: Some brands specify their cooking time, with longer being better

You can find quality bone broth at health food stores, specialty grocers, and online retailers.

Potential Concerns and Side Effects

Heavy Metal Contamination

Some people worry about heavy metals like lead accumulating in animal bones and leaching into broth. Research has examined this concern and found that lead levels in bone broth are generally very low and unlikely to cause health problems.

To minimize any risk, use bones from organic, grass-fed, or pasture-raised animals from reputable sources.

Histamine Sensitivity

Long-cooked bone broth can be high in histamines, which may cause issues for people with histamine intolerance. Symptoms might include headaches, skin irritation, or digestive upset. If you’re sensitive to histamines, try shorter cooking times or use a pressure cooker.

Sodium Content

Some store-bought bone broths can be high in sodium. If you’re watching sodium intake, make your own and control the salt content, or look for low-sodium commercial options.

Glutamate Sensitivity

Bone broth naturally contains glutamic acid, which converts to glutamate in the body (similar to MSG). Most people tolerate this well, but those sensitive to glutamate may experience symptoms.

Bone Broth vs. Stock vs. Regular Broth

Understanding the differences helps set proper expectations:

Regular Broth: Made primarily from meat, cooked for 1-2 hours. Light in body and flavor, minimal gelatin content.

Stock: Made from bones and some meat, cooked for 3-4 hours. More body than broth, some gelatin content, used in cooking.

Bone Broth: Made primarily from bones with minimal meat, cooked for 12-48 hours. Rich, gelatinous when cold, maximum nutrient extraction, consumed as food or beverage.

Frequently Asked Questions

How much bone broth should I drink daily?

There’s no established recommended amount. Many people drink 1-2 cups daily for health benefits. Listen to your body and adjust based on your individual needs and how you feel.

Can bone broth help with weight loss?

While not a magic solution, bone broth can support weight loss efforts due to its high protein content, low calorie count, and ability to promote satiety. It works best as part of a balanced diet and healthy lifestyle.

Is bone broth safe during pregnancy?

Yes, bone broth is generally considered safe and beneficial during pregnancy, providing important nutrients like protein, calcium, and other minerals. However, pregnant women should consult their healthcare provider about dietary choices and ensure bones come from reliable, clean sources.

Can I give bone broth to my dog?

Plain, unsalted bone broth without onions or garlic is safe for dogs and can provide health benefits. It’s often used to encourage hydration, support joint health, and aid digestion in canines.

Why isn’t my bone broth gelling?

Bone broth should gel when refrigerated due to gelatin content. If yours doesn’t gel, possible reasons include: insufficient collagen-rich bones (add more joints, feet, or knuckles), not cooking long enough, or too much water diluting the gelatin. However, non-gelled broth is still nutritious.

Can I reuse bones to make more broth?

Yes, you can reuse bones once, especially larger beef bones. The second batch will be lighter in color and flavor but still nutritious. After two uses, bones have released most of their nutrients.

The Bottom Line

Bone broth is a nutrient-dense, healing food that has stood the test of time. From supporting digestive health and joint function to providing easily absorbed minerals and amino acids, bone broth offers numerous potential health benefits backed by both traditional wisdom and emerging scientific research.

While more human studies are needed to confirm some of the purported benefits, bone broth is a safe, nourishing addition to most diets. Its versatility makes it easy to incorporate into your daily routine, whether you drink it straight, use it as a cooking base, or add it to various recipes.

Making bone broth at home is simple, economical, and allows you to control ingredients and quality. If time is limited, quality store-bought options are available.

Whether you’re looking to support your digestive health, strengthen your bones and joints, or simply enjoy a warming, nutritious beverage, bone broth is worth adding to your dietary repertoire. Start with a basic recipe and experiment to find your preferred flavors and uses.

Sources:

• National Institutes of Health – The Risk of Lead Contamination in Bone Broth Diets
• National Institutes of Health – Gelatin and Intestinal Health
• National Institutes of Health – The Role of Glycine in Inflammation
• National Institutes of Health – Glycine and Sleep Quality
• National Institutes of Health – Amino Acids and Anti-inflammatory Properties
• USDA FoodData Central – Nutritional Database
• Science – Archaeological Evidence of Bone Broth
• FoodSafety.gov – Safe Food Handling Guidelines